by Lucy Wyndham-Read

Here is how to stay slim and in shape throughout the Autumn. Let’s face it it’s very easy to slightly lose motivation to exercise during the autumn months.  This can be due to the colder weather, shorter days, and not forgetting also the fact that it’s easy to hide and cover up under bulky clothes.

Plus our diet tends to change, from having our alfresco salads to now craving hot, cosy carbohydrate-rich foods, which often just end up making us feel stuffed, tired and bloated! This often has a knock-on effect and we end up reaching for more carb-loaded foods, and then we hide all the evidence away under that big woolly jumper. So to prevent this I have put together some training exercise routines that will stop you craving the wrong carbs, and will keep you in shape so you can stick to you skinny polo neck with your skinny jeans, and look fab throughout autumn. Plus there are recipes for two of the best Skiing Soups, that are stuffed full of vitamins and minerals, and will keep you full while keeping your tummy flat.

 

This  Weekly Fitness Plan can be done indoors and will help keep your energy levels sky high, and your metabolism pushed to the maximum, so that you burn more calories every hour, as well as keeping those muscles super sculpted and toned.

 

Metabolism Boosting Monday

 Monday is all about raising that metabolism – do this by my 4  Minute Fat Burning Workout (see below). The beauty with this is that it means you burn more off more calories throughout out the day. Approximate calorie burn 350 calories

Toning Tuesday

Simply squeeze in before or after work:

10 Lunges/ 10 Squats /10 Burpees /10 Ab Crunches – repeat 5 times

Approximate calorie burn 150 calories

Walking Wednesdays

Make the most of your lunch break by squeezing in a 21 minute Power walk:

2 minutes brisk pace, 1 minute faster pace – repeat 7 times

Approximate calorie burn 250 calories

Thursday Treats

Treat yourself to your own spa bath, with lots of candles and a few drops of oil, and just unwind;

 this is good to give your muscles  a rest and give you some pamper time.

Approximate feel-good factor 100%

Fun Fit Friday

Pre cocktail hour, squeeze in 10 Burpees while getting ready for your night out with the girls.

Approximate calorie burn 100 calories

Sculpting Saturdays

The stair challenge: run up to 10th stair then walk back down, then run to the 9th and back down.

Keep doing this till you reach the first step. Repeat the routine 5 times.

Approximate calorie burn 160 calories

   Scheming Sundays

Set some time today to plan your shopping list for next week and work out some super tasty soups that you can make and freeze for next week. After lunch, squeeze in a 30 minute stroll.

Approximate calorie burn 290 calories

The LWR 4 Minute Fat Burning Routine

This is based on training at a super high intensity for very short periods for the total duartion of just 4 minutes, the result here is that it supercharges your natural calorie burn, and can raise it to burn an extra 35 calories an hour, and this can stay elevated for at least 10 hours.  (So you can burn off an extra 350 calories daily!!!)

 I have created a series of different moves but I recommend you start with the jogging.

You will need a clock or timer for this.

Always spend a couple of minutes warming up first.

 For 20 Seconds, jog on the spot as fast as you can.

Then for 10 seconds gently march on the spot, and get your breath back.

 Perform this exercise 8 times in total.

        For more details on this 4Minute Rouitine and to read the review by Marie Claire Magazine visit :              

        http://www.lwrfitness.com/albums/

 So now you have the perfect fitness routines here are a couple of simple reciepes to keep you in shape,these are my favourite Low Fat Super Healthy Autumn Soups

Butternut, Apple and Sweet Potato Soup

Ingredients: tsp virgin olive oil

1 small finely chopped red onion

Half of a small butternut squash, peeled and cubed

1 sweet potato

1 Granny Smith apple

1 tsp vegetable broth

1 tsp dried mixed herbs

Preparation:

Heat oil in large saucepan. Sauté onions, squash, and sweet potato for 5 minutes. Add apple, vegetable broth, and herbs. Bring to a boil, then cover and simmer for 20 minutes. Remove from heat, transfer soup to a blender, and purée until smooth.

 

 Antioxidant Stuffed Autumn Soup

Ingredients:1 tsp olive oil

1 stalk celery, finely chopped

1 small onion, finely chopped

1 tbsp curry powder

2 carrots, sliced

1 courgette sliced

1 sweet potato, chopped

1 pear, peeled, cored, and chopped

1 small Granny Smith, peeled, cored, and chopped

1 tbspn low-sodium chicken broth

Handful of parsley

Preparation:

Heat oil on medium in a large pan. Sauté celery and onions until softened. Sprinkle curry powder over them. Add vegetables, fruit and parsley. Pour in broth. Bring to a boil, then cover and simmer for 20 minutes. Transfer soup to a blender, and blend until smooth.

 TIP: Instead of having this with a doorstep-size chunk of bread, opt for a toasted wholemeal pitta. Just as tasty, and keeps your tummy as flat as a pitta, as opposed to being inflated from the doorstep-size chunk of bread!!